Welcome to the final day of our intermediate breathing journey.
Today we will practice three different pranayama.
We will practice Kapalbhati followed by Jalandharbandha,
Nadi Sodhan Pranayama with the ratio of 8 inhale,
8 hold and 8 exhale and finish by Brahmri Pranayama.
Challenging your breath control and focus.
Each technique builds upon the foundation led earlier this week.
Helping you cultivate a sense of completeness and mastery.
Find a comfortable seated position.
With your back straight.
And let's start with a centering breadth.
Inhale deeply.
And exhale completely.
Let your mind arrive in the present moment.
Inhale deep.
And exhale completely.
Hail De.
.
.
And exhale,
Complete.
Let's move into Kapalbhati.
We will do three rounds.
First round of 20 pumping.
Second round of 30 pumping.
And third round of 40 pumpings.
Let's start.
Inhale.
Exhale.
Now inhale fully,
Completely,
And begin.
Excel.
Inhale.
And exhale.
Now inhale 85% in your body.
And retain,
Hold the breath for 10 seconds.
That's good.
Release.
Exhale.
Inhale.
And like see Release and relax.
Sit quietly for a while and prepare in your mind for second round.
Second round.
This time we will do Kapalbhati of 30 pumping followed by Jalandhar Bandha.
Inhale.
Exhale.
Now inhale fully,
Completely,
And begin.
Exhale.
Inhale.
And exhale.
Now inhale.
Three quarter of your lung capacity.
And retain the breath gently.
And bring your chin to the chest.
Hold for 15 seconds.
That could release and gently exhale.
Inhale.
And exhale.
Release and relax.
And preparing your mind for the third round.
Head round.
We will do 40 pumping followed by 15 second holding and Jalandhar Bandha.
Inhale.
Exhale.
Now inhale fully,
Completely,
And begin.
Exhale.
Inhale.
And exhale.
Inhale three quarters of your lung capacity.
And retain.
Bring your chin to the chest and hold for 15 seconds.
That's good.
Release and gently exhale.
Inhale.
And exhale.
Release and relax.
And sit quietly for a while.
Preparing in your mind.
Or Nadi Sodhan Pranayama.
Navi Sodhan,
I start,
Make your right hand into Vishnu Mudra.
Inhale.
Exhale.
Now inhale fully completely and completely air out.
Close your right nostril,
Inhale left 8,
7,
6,
5,
4,
3,
2,
1 2,
1,
Hold.
8,
7,
6,
5,
4,
Exhale right.
Inhale right.
Hold.
7 6 5 4 3 2 1 inhale left 8 7 6 5 4 3 2,
1,
Hold.
8 7 6 5 4 Exhale,
Right.
Inhale,
Right.
Hold.
7 6 5 4 3 2 1 inhale left 8 7 6 5 4 3 3,
2,
1,
Hold.
8 7 6 5 4 Exhale,
Right.
Inhale,
Right.
Hold.
Exhale,
Left.
7 6 5 4 3 2 1 inhale left 8 7 6 5 4 3 2 1 hold 8 7 6 5 4 3 3,
2,
1,
Exhale,
Right,
10,
9,
8,
7,
6,
5,
4,
3,
2,
1,
Inhale,
Right,
8,
7,
6,
5,
4,
4,
3,
2,
1,
Hold,
8,
7,
6,
5,
4,
3,
2,
1.
4,
3,
2,
1.
Exhale,
Left.
10,
9,
8,
7,
6,
5,
4,
3,
2,
1.
Inhale,
Left.
8,
7,
6,
5,
4,
3,
2,
1.
Hold.
8,
7,
6,
5,
4,
3,
2,
1.
Exhale,
Right 10,
9,
8,
7,
6,
5,
4,
3,
2,
1.
Inhale,
Right 8,
7,
6,
5,
4,
3,
2,
1.
4,
3,
2,
1,
Hold 8,
7,
6,
5,
4,
3,
2,
1,
Exhale left 10,
9,
8,
7,
6,
5,
4,
3,
2,
1,
Drop your hand down Keep your eyes closed.
And sit quietly for a while.
Bromley.
We will do five times.
Close your eyes,
Ears.
And mouth.
Inhale deeply through your nose and as you exhale make a low pitched humming sound like a bee.
After five rounds,
Bring your hands down,
Keep your eyes closed and sit quietly for a while.
Releasing all effort and simply observing your breath.
As it flows naturally.
Let your body observe the energy and the calmness cultivated throughout the practice.
Reflect on how your breath feels at the end of this journey.
Carry the peace.
Balance.
And its strength.
You have cultivated into your everyday life.
Let's end with a soft inhale.
And a long exhale with OM.
Congratulations on completing this seven-day intermediate pranayama journey.
Namaskar.
